Pilates Power Center

Pilates Power Center Creative Contemporary Pilates

09/04/2026

All legs, all the time💥

Even though the focus of this workout is on the legs, its really a full, total body workout. For instance, the first slide, reverse abdominals, works not only the hip flexors and quads, but also the abdominals.

Pilates teachers know the beauty of Pilates is that you don't just train one body part at a time.

These are some of the exercises I'm doing in my "Legs" themed classes this week.

I put them in order of interest vs. a class plan. I also weaved in some advanced variations I didn't do in my classes, but that advanced Pilates practitioners might enjoy doing, as in the first slide.💥

These Pilates Reformer exercises have the unique ability to build core strength, improve flexibility, and build strength in important intrinsic supporting muscles, all at the same time... all while being remarkably gentle on the joints

09/03/2026

At 74 I'm still defying gravity✨

Today, I'm, doing variations of the Cat Walkover and Candle on the Pilates Cadillac ....because age is just a number, and core strength is a lifestyle 😉

Today's Pilates workout demands precision, alignment, total concentration, and core control. I'm feeling strong, stretched centered, and energized after doing this series 🌟

08/31/2026

🔺️Raise the bar

with the Pilates rolldown bar for total body strength 💪

The roll down bar, with springs attached, is an original part of the classic Cadillac repertoire. Exercises using the bar promote assistance into spinal movements in flexion, extension, rotation and side bending (see my last post for lits of ideas💡).

The roll down bar attached to the straps on the reformer creates fun and challenging variations to some of the classics. Some of the moves use one strap on the bar for some interesting oblique variations. Other moves use both straps attached to the bar for some more classical variations.

If you don't have a rolldown bar, you can use a dowel threaded through the straps but the spring load will be different as this makes the straps longer and therefore the springs stretch less, providing less resistance.

08/28/2026

Exercises for an ageless, flexible spine

Here are eight rolldown variations on the Pilates Cadillac for a healthy, mobile spine.

Joseph Pilates said:

"if your spine is inflexibly stiff at 30, you are old; if it is completely flexible at 60, you are young."
~ Return to Life 1945

The box is great for those with tight low backs or hamstrings, who find it difficult to sit with straight legs snd the spine vertical to start. It also allows for a broader ROM for exercises like side sit ups and arch and curl going ivory the box to the table

These can also be done on the reformer/tower combo.

08/27/2026

The candle on the reformer🕯

"You are never too old to set another goal or dream a new dream" ~ CS Lewis

08/26/2026

The Reformer set up is everything🌟

Here are a few fun and challenging variations on Pilates mat, chair, and reformer moves for a full body, integrated Reformer flow.

In this set up, I'm pulling the spring loaded carriage toward the back of the reformer with the short box on the back frame.

This set up creates an effective concentric contraction so I can really feel the targeted muscles firing up with each rep🔥 It doesn't take much load to create a challenging exercise. I'm on one light yellow spring 🟡 for all exercises.

1. Reverse swan from the chair repertoire (aka torso press sit) with single leg stretch

2. Side body twist from the chair repertoire.

3. Reformer reverse knee stretch knees off on the forearms, turning to side bend from the mat

4. Side kneeling inner thigh side split variation with side stretch combo. I'm using a loop band around the shoulder rests to pull the carriage toward the box

5. Supine curl up progression with added hamstring curls. I have a mat on top of the box so my heels don't slide

6. Reverse elephant variations.This move started my love of this setup with the short box on the back frame.

08/24/2026

Power Mat on the Cadillac💥

Here are a variety of mat inspired combos on the Pilates Cadillac using the box and push through bar.

This series is perfect for Pilates practitioners and comprehensive Pilates teachers familiar with both the mat and Cadillac. You can fire up your core and brain🧠 in these coordinated combos.

I'm using the push thru bar on 1 blue arm spring to add resistance to hip extension and assistance into hip flexion, which is a typical imbalance with all the sitting we do in our daily lives.

The long box places the feet at the bottom of its arc, and puts the body more in line with the push thru bar for a straight line of pull. A combo of roll ups, teaser, single leg stretch, single straight leg stretch (aka scissors), double leg stretch are all part of this fun series😎


08/21/2026

🔺️Upgrade your feet in straps

with this fun and challenging Pilates Reformer miniball series💥

It's Fitball Friday 🔵 Today I'm joining Lisa LISA KAYE | Pilates & Functional Movement for a fun and challenging miniball series on the Pilates reformer.

Save for your next Pilates class plan and tag your Pilates teacher friends who can use a few fresh feet in straps ideas🤍 Because you know, they're here for the feet in straps💯

This series will definitely level up your feet in straps flow. I'm on 2 red Balanced Body springs for all exercises.


08/19/2026

Weigted Chair Top Workout💪

Pilates people: Build glute and leg power with added upper body strength, all in one series on the Pilates chair💥

Did you know Joseph Pilates lived in a second floor apartment next door to his Gym in New York? By flipping the Wunda Chair on its back and making minor adjustment, the apparatus became a dining room chair. He had 6 Wunda Chairs around his wooden dining room table.

~Source: The Caged Lion John Howard Steel

Your springs will vary based on skill level, strength, body weight and body position. My springs are:

✅️Kneeling side: 2 heavy springs on 3

✅️Standing and seated: 2 heavy springs on 4

✅️Side lying. 1 heavy spring on 4


08/12/2026

It's my 74th trip around the sun 🌞

Heres my favorite quote from Joseph Pilates:
“We retire too early and we die too young. Our prime of life should be in the 70's and old age should not come until we are almost 100."


Today I still:
Teach Pilates 5x week
Do 50 push ups 3 x wk
Practice Pilates on the Reformer, Chair and Cadillac 3x week
Do an hour of cardio 6x week
Believe I am strong and capable of anything I put my mind to.

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